Wednesday 5/24/17 - Event 3

May 24, 2017

 

MAIN WOD

M-1: 15:00 Skill Work

  • Hand Stands/Hand Stand Walking

  • Rope Climbs

  • Toes to Bar

M-2: EVENT 3

For time:
100-ft. dumbbell overhead walking lunge (M/70-75 F/50-55)
100 double-unders
50 wall-ball shots (30#/20#)
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

--20:00 Time Cap--

 

Regional Standards:

Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes

 

L2: 

100-ft. dumbbell overhead walking lunge (moderate weight)
50 double-under attempts
50 wall-ball shots (20#/14#)
12-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

--20:00 Time Cap--

 

L1:

100-ft. walking lunge 
100 single-unders
50 wall-ball shots (14#/10#)
Walk Up, 20 ascents
50 wall-ball shots
100 single-unders
100-ft. walking lunge

--20:00 Time Cap--

 

FITNESS CLASS

F-1: Back Squat

*Build to Heavy 3

*Not a 3 Rep Max, Leave 1 Good Rep in the Tank
*Get a lot of good sets in on the way up.

 

F-2: 3 Rounds:

30 Lunges

200m Run

20 Sit Ups

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